Riptide CrossFit – CrossFit
5 min Dynamic
Rope Climb Skill Work.
Beginners: Coach will lead through rope climb skill practice.
Inter: Improve technique, speed of descent, work on legless.
Advanced (already very good at RC):
10 MIN EMOM:
Even: 100 Ft Plate Carry (using a pinch grip, carrying a plate as heavy as possible, UB).
Odd: 4-6 Strict C2B Pull Ups.
Then take 5-7 min to find starting weight for snatches. Should NOT be heavy.
Metcon (No Measure)
E2MOM for 10 sets (5 sets of each couplet)
2 Rope Climbs + 8 Dble DB Thrusters
RX+: 2 Legless + 8 DBL KB Thrusters
Alt. sets with:
3 Squat Snatches + 4-6 Strict T2B
Scale strict T2B to strict hanging leg raises.
Snatch (5 x 3)
Stay at light/moderate load for entire EMOM
Mobilize and foam roll.